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Pilates and the Psoas Muscle

May 25, 2021 July 8th, 2024

Last Updated on July 8, 2024 by Pilates Power

Core Strength in Pilates – Movement equals Happiness .

‘Pilates is not just exercise it’s a lifestyle that changes the world’

Brent Anderson, founder of Polestar Pilates

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There is so much written and talked about Pilates and why we should do it for all sorts of different reasons. We want to understand it as an activity that you simply attend and we often see it defined as a core based type of exercise combined with flexibility. Thankfully Pilates is so much more than that. 

Having been a Pilates Teacher for over 20 years I have seen the method grow in popularity and throughly enjoyed seeing people begin and develop their own personal journey with Pilates. Pilates is not defined by any type of person who attends, we see people who have injuries, back pain, neurological issues, muscle in-balances and low muscle tone, posture issues, the list goes on and on. Many Pilates people would just like to be stronger and fitter for ‘life’. One of the key elements we know  as Pilates Professionals is that practice makes perfect and you can never be doing enough Pilates on a daily basis to improve your core and balance.

Core Strength in Pilates - Pilates can both alleviate existing physiological problems and prevent future ones by straightening the spine and improving posture.

Introducing the Psoas Muscle

Hip Flexor and Stabilising Muscle

I am currently seeing people with issues with their hip flexors – or psoas muscles and there are a lot of myths about this set of muscles in our body. The psoas muscle is a key part of our core. Take a look at where it is, what it does, and how to keep it healthy.

Location of the Psoas Muscle

The psoas major is a large muscle that attaches at the bottom of the thoracic spine (T12) and along the lumbar spine (through L4), then runs through the pelvic bowl, down over the front of the hip joint, and attaches at the top of the femur (thigh bone). It is the ONLY muscle connecting the spine to the leg.
The psoas is not like many of the familiar surface muscles. You can’t see it, and most people can’t flex or release it on demand. It is a deep muscle, involved in complex movement and communication through the core and lower body.

How the Psoas Moves You

The psoas is traditionally considered a Hip flexor. Hip flexors are muscles that bring the trunk and leg closer together. It is also a stabilising muscles and assists in straightening the lumbar (lower back) spine. In actions where one side contracts and not the other, the psoas aids side-bending. It is important to note that the psoas muscle works by lengthening along the front spine rather than shortening on exertion.
Since the psoas is a muscle of flexion, exercises that incorporate those kinds of moves are said to strengthen it. When the leg is in a fixed position, the psoas helps flex the torso. The ‘roll up’ is a good example of such a move. When the torso is fixed, the psoas helps bring the thigh to the torso, but if the psoas are tight and overworked in which is common it can lead to back pain.

Working With the Psoas Muscle

Current trends put more attention on the core and people are taking a deeper look at the breadth of influence of the psoas. Some very different views of the best ways of working with the psoas muscle have come to light. The psoas are a nerve-rich core muscle and a messenger of the central nervous system.
Many in Pilates and movement are promoting a new respect for the sensitivity and intelligence of the psoas muscle. They see their job as one of creating ideal conditions to let the psoas to do their job—at which it is already a sophisticated expert—rather than attempting to train or interfere with the psoas itself.
Focusing on posture and proper alignment in movement, as you do in Pilates, gives the psoas the opportunity to be the flexible and responsive bridge between the spine and lower body that it can be. Contact me for more information. See directions here.

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